Healthy Fried Rice Recipe (It’s Easy!)

Elizabeth Ryder's Healthy Fried Rice Recipe

This healthy fried rice recipe is nutritious and easy to prepare packed With delicious flavours.

And the best part? It’s ready in just 15 minutes.

Once you make healthy fried rice, you’ll never go back

This reader’s comment says it all: “Oh my gosh, I’m not overreacting at all: This is the best rice recipe ever.”

Traditional fried rice starts with a lot of unhealthy denatured oil. While that may be good, it is really unhealthy and hard on the digestive system. Don’t worry, friends – there is a better way.

I decided to change the method of preparation and some of the ingredients, and then prepare it in a more healthy way.

Healthy fried rice recipe

Healthy fried rice is as good as the original rice

My version is not fried at all, but I didn’t think healthy non-fried fried rice had exactly the same ring. So, I call it healthy fried rice!

Fried rice has a distinct flavor, and I think it’s just as good as non-fried rice.

This is also a great way to use up any leftover cooked brown rice from other dishes.

This dish is packed with healthy fiber, protein, good fats, and good carbs, and is packed with vitamins, minerals, and antioxidants.

Your taste buds will thank you for it now, but your whole body will thank you for it later.

One reader recently said,This was so incredibly good, I made it twice in one week! “

Another said: “this is [healthy fried rice] The recipe saved me from going out for a fried rice dish full of fat and calories and packed with sodium from my local subscriber. I had quite a few ingredients (green onions and rice vinegar) but I improvised (with onions and white wine vinegar) and also cooked the rice in chicken broth for extra flavour. It came out practically good and my craving waned. Thank you for being there for me, I highly recommend.”

I absolutely love sharing my favorite recipes with you, so it means the world can see that you enjoy them too!

Main Ingredients of Healthy Fried Rice

Are you ready to make the best fried rice ever? Of course you are! First, let’s talk about some of the main components.

the rice

If the rice is already precooked, this healthy fried rice recipe takes about 10-15 minutes to come together. I like to use leftover rice from fast food, or sometimes I get some prepared rice from the hot food bar at the grocery store.

If you need to cook brown rice, plan for about an hour of the total cooking time.

I love making this healthy fried rice when I already have some brown rice for a quick and easy meal.

You can use any kind of rice here; Substitute cooked white rice if you prefer.

Fried rice ingredients

Tamari (AKA wheat-free soy sauce)

Tamari is a gluten-free soy sauce that tastes like regular soy sauce – I love it in healthy fried rice.

You can find it in the ethnic aisle of most grocery stores or at the Asian market. Substitute low-sodium soy sauce if desired.

You can also use a product called “coconut amines,” which is a salty sauce made from coconut sap that tastes similar to soy sauce.

Roasted sesame oil

Roasted sesame oil is dark in color and has a distinct deep flavour. Different from regular sesame oil, it is lighter in color and lighter in flavour. Roasted sesame oil is what makes your fried rice healthy, so don’t miss it.

You’ll keep a small bottle in the fridge for a year or so (always check the expiration date.)

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Describe

This healthy fried rice recipe is a fan favorite! One reader commented: “Oh my gosh, I’m not overreacting at all: This is the best rice recipe ever.” If the rice is already ready, this recipe only takes about 15 minutes to prepare. If you need to prepare brown rice, plan for 55 minutes in total.

If you liked it, please leave your star rating in the comments below this post to help other readers. (thank you!)


  • 1 tablespoon Avocado oil (or other healthy cooking oil) divided
  • 3 big eggs
  • 56 Green onions (also known as green onions), root removed and 2 inches of green surface, chopped (about 1/2 cup)
  • 1 1 large carrot, grated or shredded (about 1/2 cup)
  • 1/2 cup frozen peas
  • 2 cups cooked brown rice*
  • 3 tablespoons Organic tamari** or low sodium soy sauce
  • 1 teaspoon Rice vinegar (without added sugar)
  • 1 teaspoon Roasted sesame oil
  • 1/2 teaspoon fresh grated ginger
  • Pinch of sea salt (to taste)
  • A few rolls of freshly ground black pepper


  1. Heat 1/2 tablespoon of oil over medium heat.
  2. In a mixing bowl, whisk eggs into a smooth mixture until well combined and season with a small pinch of sea salt and fresh black pepper.
  3. Add eggs to the pan and mix. Once cooked, remove the scrambled eggs from the pan to the plate and save them for later.
  4. Add 1/2 tablespoon remaining oil to the skillet over medium heat; Add green onions and carrots and saute 3-4 minutes until softened.
  5. Add the frozen peas to the skillet, then add the rice, tamari, rice vinegar, toasted sesame oil, and ginger. Stir well until combined, the heat of the pan will thaw the peas quickly.
  6. Turn off the heat and stir in the scrambled eggs. Season with a little sea salt if necessary – this will depend on the sodium content of the tamari and the other ingredients.
  7. Reduce the heat and cook for another 5 minutes, until the entire dish is heated through.
  8. Water chestnuts, bean sprouts, edamame, or any other vegetable you like, or plain shredded chicken would also be a delicious addition to this dish.


Notes

*Bring some cooked brown rice over the hot bar in the store to make this easier. Frozen brown rice works just as well, thaw it first. Or cook the rice from scratch according to package instructions. Any white rice can also be substituted if you prefer.

**Tamari is a gluten-free soy sauce that tastes like regular soy sauce. You can find it in the ethnic aisle of most grocery stores or at the Asian market. Substitute low-sodium soy sauce if desired.

Key words: Healthy fried rice, fried rice recipe, healthy rice recipe

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